50-40-30-20-10
DUS
Situps

Modified to 1/2 amt of box jumps (12 in)
Completed total of 55 box jumps, and 90 situps in 10 min cap

Wendler:

Back Squats - 5x255, 3x295, 1x325

Metcon:

4Rnds: 5 C&J (155lbs), 10 GHD SU, 15 WBs (20lbs)

Time - 11:30

Blue and green bands for pullup
Push up on my knees

1k row, pull ups, shoulder to overhead

10 rounds of
8 burpees
8 pullups

3x5 185lb dl as warmup

6 rounds
5 pullups (various)
10 HSPU
9:32

a) 500m row = warm up
b) BS wk 2: 5x215#
c) SP wk 2: 7x81#
d) 3 PCx125# EMOMx5
e) 5 min MU progression work
f) 4 RFT: 10 FSx95# + 10 CTB
= 7:11 (CTB were slow)

Skill: Practice rope climbs

Then,

Every minute on the minute for 15mins

7 Box jumps 24/20

Max effort thrusters (115/85) for the remainder of the minute

Reps 33
(3, 3, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 3)

Bench Press
8x3
Highest set was 245

10-1
Deadlift 205#
Box Jump 24"

Cashout: 400m run

7:15

Task

3 rounds

20 wall balls 20 lb 10 ft target
20 SDHP 75#
20 Push Press 75#
20 Box Jumps 20"
20 cal row

1 min rest

time with rest included